4-1-13

4-1-13

Level 1

Warm Up: Hip/Squat Prep
3 rounds:
10 wall balls
10 push ups

Skill: Front Squat technique. Focus on technique with light weight

W.O.D. 21-15-9
Push Press (65/45)
Burpees
Run 400 meters after each set

Level 2:
Warm UP: Hip/Squat Prep
3 rounds:
10 wall balls
10 push ups

Strength: Front Squats 5-5-5-5-5@ 50%

W.O.D. 21-18-15-12-9-6-3
Push Press (105/75)
Burpees

Class Times: Level 1- 6am, 9:30am, 4pm, 7pm
Level 2- 6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm

3/29/13

For Good Friday we will only be having a 10am wod for 13.4

3/27/13

3-27-13
Level 1
Warm Up: Dynamic Warm Up
Skill Work: Turkish Get-ups, deadlifts, Around the Worlds
For Time: 400 meter run
W.O.D. 21-18-15-12-9-6-3
3- 6- 9-12-15-18-21
Deadlifts (135/95)
Hand-Release Push Ups

... Level 2
Warm Up: Dynamic Warm Up
Skill Work: Overhead Squat negatives-increase weight x 5, Around the Worlds
For Time: 800 meter run
W.O.D. 8 min AMRAP
10 wall balls (20/14)
10 Around the Worlds (sub toes 2 bar/Knees 2 Elbows)
Rest 2 min
8 min AMRAP
1 rope climb (3 to 1 ascents)
30 double unders (3 to 1)
Rest 2 min.
8 min. AMRAP
10 Goblet Squats(55/35)
10 Goblet Lunges

Score total rounds. To gain extra rounds ***30 Burpees (every 5 counts as 1 round)***

3-26-2013

Level 1: 

Warm Up: Shoulder Prep

Review Press, Push Press, and Jerk

Skill: Shoulder Press

(5-5-5-5)

WOD: 15 Minute AMRAP

Run 200m

10 Push Press (95/65)

10 Box Jumps (24/20)

____________________________

Level 2:

Warm Up: Run/Row 400m

Snatch Drills

Strength: 2-2-2-2-2 @ 65%

WOD: 3 Rounds For Time

Run 400m 

10 Snatches (95/65)

10 Pull Ups

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-25-2013

Level 1:

Warm Up: 2 Rounds 

Run 200m

10 Push Ups

10 Sit Ups

10 Squats

Skill: Back Squat

1-1-1-1-1-1

(heavy as possible)

WOD: 3 Rounds

20 KB Swings (55/25)

20 Sit Ups

20 Burpees

____________________________

Level 2:

Warm Up: Clean and Jerk

2-2-2-2-2 @ 65%

WOD: 3 Rounds

20 KB Swings (75/55)

20 Weighted Sit Ups (25/10)

20 Burpees

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-22-2013

Level 1 & 2

Warm Up: PVC Warm Up

MSCFWU 

WOD: 13.3

12 Minute AMRAP

150 Wall Balls (20/14)

90 Double Unders (180 singles)

30 Muscle Ups (sub chest 2 bar pull ups or regular pull ups)

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2

5:00 PM - Level 2

6:00 PM - Level 1

3-21-2013

Warm Up: Dynamic Warm Up,

Hurdle Drills

WOD: Active Recovery Row

3 Rounds 1000m, 4 Minute rest

Also you may make up a WOD you that may have missed 

Group Times:

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-20-2013

Level 1:

Warm Up: Hip Prep

Skill: Over Head Squat

3-3-3-3-3

WOD: 10 Min AMRAP

5 OH Squats (65/45)

10 Box Jumps

15 Sit Ups

____________________________

Level 2:

Warm Up: MSCFWU

Strength: Back Squat

(3-2-2-2-1-1-1)

80-85%-90%-95-%-3 heavy singles

WOD: For Time

Run 400m

50 Thrusters (45/25)

25 KB Swings (55/35)

Run 400m

25 Thrusters 

50 KB Swings

Run 400m

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2

5:00 PM - Level 2

6:00 PM - Level 1

3-19-2013

Level 1: 

3-19-2013

Level 1:

Warm Up: Run or Row 400m

3 Rounds 

5 Push Ups

10 Squats

15 Sit Ups

Then 

Review Press, Push Press, Push Jerks

Skill: Jerk from the rack

3-3-3-3-3 

WOD: For Time

4 Rounds

10 Pull Ups

20 Push Press (75/45)

90 Single Unders

____________________________

Level 2:

Warm Up: Run 400m

Burgener Warm Up

Strength: Snatch

3-2-1-1-1-1-1-1

(70%-80%-then 6 reps to work up to a heavy single)

WOD: 12 Minute AMRAP

7 Toes 2 Bar

7 Hand Release Push Ups

7 Snatches (95/65)

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-18-2013

Level 1:

Warm Up: PVC Warm Up

Skill: Dead Lift (5-5-5-5)

WOD: For Time

21 Dead Lifts (135/95)

21 Burpees

Row 200m

15 Dead Lifts

15 Burpees

Row 400m

9 Dead Lifts

9 Burpees

Row 800m

(Sub row for run if needed)

____________________________

Level 2:

Warm Up: Clean Drills

Strength: Clean and Jerk

(3-2-1-1-1-1-1-1)

70%-80%- 6 heavy singles

WOD: For Time

10-8-6-4-2

Power Cleans (155/105)

Bar Burpees

Group Times:

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-16- 2013

Just a reminder. Tomorrows WOD is to run in the St. Patties day 5k.
There will be no class tomorrow

3-14-2013

Level 1/Level 2

Active Recovery/Make Up WOD

Warm Up: Dynamic

WOD: 3 Rounds 

Row 1000m

4 minute rest

Group Times:

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-14-2013

Level 1/Level 2

Active Recovery/Make Up WOD

Warm Up: Dynamic

WOD: 3 Rounds 

Row 1000m

4 minute rest

Group Times:

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-13-2013

Level 1:

Warm Up: Dynamic

Skill: Back Squat (5-5-5-5)

WOD: 3 Rounds For Time

Run 400m

10 Pull Ups

25 Sit Ups

50 Air Squats

____________________________

Level 2

Warm Up: Dynamic

Strength: Back Squat

3-3-3-2-2-2

(75%-85%-90%-95%-95%-95%)

WOD: 50-40-30-20-10

Over Head Plate Lunge (45/25)

KB Swing (55/35)

Group Times:

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2

5:00 PM - Level 2

6:00 PM - Level 1

3-13-2013 Level 1: Warm Up: Dynamic Skill: Back Squat (5-5-5-5) WOD: 3 Rounds For Time Run 400m 10 Pull Ups 25 Sit Ups 50 Air Squats ____________________________ Level 2 Warm Up: Dynamic Strength: Back Squat 3-3-3-2-2-2 (75%-85%-90%-95%-95%-95%) WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 2 5:00 PM - Level 2 6:00 PM - Level 1

3-12-2013
Level 1

Warm Up: Run 4oom
Burgener Warm Up (Clean)

Skill: Halting Power Cleans (3-3-3-3)
 (Dead Lift the (slow tempo) to the high hang. Pause for a two count then clean the bar)
TRAINERS: Focus on bar path consistency

WOD: 5 Rounds for time
9 Dead Lifts (115/75)
6 Hang Cleans
3 Front Squats
 ____________________________

 Level 2
Warm Up: Run 400m
Burgener Warm Up (Snatch)

Strength: Snatch (3-3-2-2-1-1-1)
75%-85%-90%-90%-95%-95%-95%

WOD: 5 Rounds For Time
5 Snatches (115/75)
15 Wall Balls
30 Sit Ups Run
200m
 6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

3-11-2013 Level 1 Warm Up: PVC Warm Up Skill: Review Squats, Press, and Push Press Thrusters(3-3-3) at a moderate weight WOD: 21-18-15-12-9 Wall Balls Burpees ______________________________ Level 2 Warm Up: Row 400m (with a bar) 5 high hang cleans 5 low hang cleans 5 full cleans 5 push jerks 5 split jerks WOD: 12 Minute AMRAP 3 Squat Cleans (155/105) 6 Burpees 9 Box Jumps (24/20) 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 9:30 AM - Level 1 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 2 7:00 PM - Level 1

3-8-2013 LEVEL 1: Warmup: shoulder prep Skill: snatch technique practice WOD: fight gone bad  . Wallball Shots: 20 pound ball, 10 ft target. (Reps) . Sumo Deadlift High-Pull: 75 pounds (Reps) . Box Jump: 20" box (Reps) . Push Press: 75 pounds (Reps) . Row: calories (Calories) 3 Rounds 1 minute at each station. Rotate every minute on the minute. Rest 1 minute at the end of the round. Score total reps. ____________________________ LEVEL 2: Warm Up: PVC Warm Up MSCFWU  WOD: 17 Minutes 40 Burpees 30 Snatches (75/45) 30 Burpees  30 Snatches (135/75) 20 Burpees 30 Snatched (165/100) 10 Burpees Max effort rep Snatch (210/120) Group Times:  6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 2 5:00 PM - Level 2 6:00 PM - Level 1

3-7-2013 Levels 1 & 2 Warm Up: Dynamic  Active Recovery: 20 Minutes Alternate  Run 400m Row 500m (moderate pace) WOD: Make up if you missed any this week (remember***  No afternoon classes unless you are competing in the open) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 9:30 AM - Level 1 Noon - Level 2

3-6-2013 Level 1: Skill: front squat  3-3-3-3-3 WOD: 3 min AMRAP           5 hand release push ups          20 air squats          Rest 3 min          3 min AMRAP           10 burpees            8   pull-ups           Rest 3 min          3 min AMRAP           5 hand release push ups          20 air squats ____________________________ Level 2: Warm Up: Hip/ Squat Prep Strength: Back Squat 3-3-3-3-3 @ 90% (be sure that you warm up to the first set) WOD: For Time 40 Back Squats (65/46 30 Sit Ups 20 Lunges (65/45) 10 Toes 2 Bar Run 800m 10 Toes 2 Bar  20 Lunges  30 Sit Ups 40 Back Squats (on the lunges the bar will be racked on the back like the squats) 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 2 5:00 PM - Level 2 6:00 PM - Level 1

3-5-2013 Level 1: Warmup: MSCFWU Skill: clean technique then 3-5 sets with weight  WOD: for time 21 power cleans (95/65) focus on good tech 500 m row 15 power cleans 500 m row 9 power cleans  500 m row ____________________________ Level 2: Warm Up: Row 400m Snatch Drills Strength: Snatch 2-2-2-2-1-1-1 (65%-70%-75%-80%-85%-85%-90%) WOD: For Time 3 Rounds 10 Snatches (95/65) 20 Hand Release Push Ups 30 Double Unders (3to1 singles) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 9:30 AM - Level 1 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 2 7:00 PM - Level 1

3-4-2013 Level 1 Warmup: hip/ shoulder prep Skill: push press 5 by 3 WOD: 3 rds for time Run 200 m  50 walking lunges 50 air squats  ____________________________ Level 2 Warm Up: Clean Drills Strength: Clean and Jerk 2-2-2-1-1-1-1 65%-75%-80%-85%-85%-90%-90% WOD: For Time 21-15-9 Power Cleans (95/65) Thrusters (95/65) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 9:30 AM - Level 1 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 2 7:00 PM - Level 1